Nutritional yeast (also referred to as “nooch”) is one of the main ingredients in vegan pantries, not only because it’s a great source of protein and vitamin B12, but it’s also a great cheese substitute. You can use it to add a cheesy texture and nutty, cheesy flavor to some dishes.
Even though I have nutritional yeast in my pantry, I don’t give it much use, other than the time where I need to add some extra nutrients and flavor to my boring salads.
However, if you’re someone that no longer eats cheese but you need a replacement, you should definitely have nutritional yeast in your pantry. But since you’re here, it’s likely that you don’t have any nutritional yeast around, or maybe you just don’t like something about it but still want a replacement that you can use in a recipe.
Well, the good news is that I know about a few nutritional yeast substitutes that you can use, and if you have a grocery list that is similar to mine, you might have a few of those substitutes lying around.
What is Nutritional Yeast And What Does It Do In Recipes?
Nutritional yeast comes from a species of yeast called Saccharomyces cerevisiae, which is also the same species that is used to produce brewer’s yeast which is typically used in the production of beer.
Even though people might use the terms interchangeably, it’s important to point out that nutritional yeast and brewer’s yeast are not the same thing. You can produce nutritional yeast from a variety of sources, including blackstrap molasses, sugar beets, or even whey – though that’s not usually the case.
Nutritional yeast is quite similar to the yeast that people use in baking, but because it undergoes a heating and drying process that makes it inactive. This means that the yeast cells are no longer active, so they cannot produce any of the effects like live yeast, such as fermentation.
People often use nutritional yeast to boost their food with nutritional content, since it’s a great source of protein, B vitamins, and trace minerals. The quantity depends on whether you have the fortified variety.
Besides boosting the nutritional content of dishes, nutritional yeast can make the texture of some dishes creamier, and it can also add tasty umami flavor to a variety of dishes and is also a great cheese replacement. I personally use it to add a more deep flavor to soups, salads, pastas, potatoes, and sometimes popcorn.
What Counts as a Nutritional Yeast Substitute?
If you don’t generally buy nutritional yeast, or are unable to find it in a store near you, there are a few substitutes you can use to replicate its use. Some of these ingredients are some I usually have, while others are less common, even in more diverse pantries, but they’re useful when you don’t have nutritional yeast around.
Brewer’s Yeast
You might have never heard about brewer’s yeast, but I bet you’ve probably tasted it before. It’s made from the same one-celled fungus (Saccharomyces cerevisiae) that is used to make nutritional yeast, so it’s no wonder it ended up on this article.
Brewer’s yeast is primarily used in the production of beer and shouldn’t be confused with baker’s yeast, nutritional yeast, or torula yeast.
Unlike brewer’s yeast, those ingredients are low in chromium, which is an essential trace mineral that helps the body maintain normal blood sugar levels.
Brewer’s yeast is also a great source of protein and B-complex vitamins, but it has a bitter flavor, so using it for the purpose of adding flavor is probably not a good idea, but it can help you add a creamy texture to dishes.
Yeast Extract
Yeast extract has the cell content of yeast but doesn’t have the cell walls; and it’s typically used as a food additive or as a nutrient source for bacterial culture media.
Yeast extract contains glutamic acid (or free glutamates), the amino acid that produces the umami flavor that is common in cheese, meat, mushrooms, and even nutritional yeast.
I’ve lived in the UK, so I’m not sure if you’re familiar with I’m about to say, but products like Marmite and Vegemite are made with yeast extract (or more specifically, yeast autolysates). Not all people like them because unlike most spreads, they have a strong salty flavor, so it’s usually a “hate it or love it” reaction.
You can use yeast extract to flavor your food by spreading it on bread, or you can use it to thicken sauces or soups. If you’re unable to find nutritional’s yeast, you can always head to the supermarket and see if they have some Marmite or Vegemite in stock.
Miso
Miso is a fermented ingredient, which means it also contains glutamic acid; the amino acid that produces the umami flavor you can find in cheese, nutritional yeast, and other savory foods.
The Japanese use miso to form the base of their staple dish, miso soup. It’s a paste, which is similar in texture to peanut butter, and it’s usually produced from a cultured mixture of soybeans, a grain (either rice or barley), salt, and koji mold, wh